nashville bound

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(for those off, cross-training is encouraged)

tuesday (3:30 PM)

800j + mcmillan wu

+ 1000's @ CV, r= 60" + 8 x 100-170m acc w/ walk rec
w= 6 / m= 8-10  (location - tbd)

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu
(3000SC hurdle work)

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (3:30 PM)
800j + dynamic wu
+ 5 x 60 + 2-3 x 80
+ light aerobic running
+ hip circuit

friday
those traveling:
travel to Nashville in AM
+ light aerobic running + 2-3 x 200 @ RP
(some will compete in DMR in evening)
those not traveling (6:45AM):
800j + mcmillan wu
+ 2-3 x 8 x 200 @ VO2max, r= 100j / R= 400j
+ strength & conditioning

saturday
those competing:
AM shake-out, time-tbd
VANDERBILT COMMODORE INV
those not competing:

aerobic running on your own

+ stretching & mobility

sunday (time - tbd)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room

ringin' in 2018

Again, some reminders:
>text or email your weekly mileage, and results for Tue workout
>make sure you are back on campus on Tuesday, January 2, 2018

ASSIGNMENT:
text coach a performance statement, so far about 65% of women and 50% of men have participated.
*to review, a performance statement is a simple, yet specific, form of positive self-talk that identifies the process of success for you, or what it takes for you to perform at your best.  Think more like a brief personal performance mantra you can repeat to yourself as you approach a race to keep you positively focused on what you need to to in the race.

COMPETITION:
We plan to take a fairly large number to compete this weekend.  Some will race (600m through 5000m) outright, some will run race (600m or 1000m) as a workout with some threshold work included afterward.  With the ACC meet being held on this track in late February, it's important to get familiar with the feel of a banked 200m track.

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(for those off, cross-training is encouraged)

tuesday (on your own)

800j + mcmillan wu

+ AE Power (~5k pace) workout
*w= 6-7 x 800, m= 5-6 x 1000, work to rest ratio of 1:0.5
i.e. take one-half time rest of the time it took to run repetition

+ strength & conditioning

wednesday (2:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (2:30 PM)
800j + dynamic wu
+ 4 x 60m relay starts in spikes w/ walk back recovery + 2 x 80 fast
+ light aerobic running
+ hip circuit
(*6:00 PM - TEAM DINNER, details to follow)

friday (2:30 PM)

800j + mcmillan wu
those racing:
light aerobic running + 3 x 100 starts
those not racing:

+ Threshold workout - tbd

+ strength & conditioning

saturday
those racing:
travel to Clemson
+ shake-out, warm-up, race, threshold work
those not racing:

aerobic running on own

+ stretching & mobility

sunday (time - tbd)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room

holiday2017.2

First, some reminders:
>text or email your weekly mileage, and results for Tue & Fri workouts
>make sure you complete everything listed for practice each day
>report back on Tuesday, January 2, 2018

ASSIGNMENT:
text head coach a performance statement
*a performance statement is a simple, yet specific, form of positive self-talk that identifies the process of success for you, or what it takes for you to perform at your best.  To construct your personal performance statement, imagine yourself as your coach, and you, the runner, are one minute away from toeing the line in the most important race of your career.  What are the last words of advice that you, the coach, gives to you, the runner?  This will serve as your first "rough draft" at a performance statement for yourself.

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(for those off, cross-training is encouraged)

tuesday (on your own)

800j + mcmillan wu

+ 4-6 mile run as follows:
alternate 800 @ CV (~10k) pace + 800 @ Tempo (~80%) pace
(optional for men: alternate 1k @ CV + 1k @ Tempo)

+ strength & conditioning

wednesday (on your own)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills (if hurdles are available)

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (on your own)
800j + dynamic wu
+ 4 x 60m fast striding in spikes w/ walk back recovery + 1 x 150 fast
OR 5 x 60-80m fast striding uphill w/ walk down recovery
+ light aerobic running
+ hip circuit

friday (on your own)

800j + mcmillan wu

+ mLD - 8 to 10 miles @ ~Tempo pace (75-80%)
+ w & mMD - 10 x 300 @ AnAe E (~mile) pace, r= 90"
then 1600j + 1 x 500 @ fast

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies

holidays2017.1

First, some reminders:
>text or email your weekly mileage, and results for Tue & Fri workouts
>make sure you complete everything listed for practice each day
>report back on Tuesday, January 2, 2018

Things to think about over the holiday break:
>what do you want to achieve in 2018, what will you do to achieve it
>think big, work hard, be positive
>be 3% better than ever, make our team better than ever
>have pride in your work, have pride in our team

As we approach the new year, know that all that each of you do for our team is appreciated.  Your commitment to excellence in academics and athletics is important and your efforts are impressive.  The road to the top is never easy, is often trying, and always full of ups and downs...but know that the top is within your reach and trust that it is your destiny.

Regarding the Tuesday and Friday workouts, if you have access to a measured path, use it.  If not, use a track at least for Tuesday.  If you don't have access to measured path or track, adapt the workouts and just use time and effort as your guide.

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(for those off, cross-training is encouraged)

tuesday (on your own)

800j + mcmillan wu

+ 8-10 x 500 @ Aerobic Power pace (~5k), r= 100j
(*if needed you can break into sets w/ 400j)
+ jog 1600, then 400, 300, 200 @ mile finishing speed
(speed you hope to run at end of a mile, w/ equal jog recovery)

+ strength & conditioning

wednesday (on your own)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills (if hurdles are available)

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (on your own)
800j + dynamic wu
+ 4 x 60m fast striding in spikes w/ walk back recovery + 1 x 150 fast
OR 5 x 60-80m fast striding uphill w/ walk down recovery
+ light aerobic running
+ hip circuit

friday (on your own)

800j + mcmillan wu

+ 3 to 4 mile run @ ~Threshold pace
(make it to 3, if possible to 3.5, and if possible to 4)
+ jog 800, then 3 x 200 @ mile finishing speed w/ 200j rec

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies

fall exams 2017

Time to close out a great fall semester with a solid week of exams!  Below are the workouts for this week.  Tuesday-Thursday are not required activity, but listed is the suggested activity to be prepared for the upcoming indoor season.  Beyond this week, the training schedule over the holiday break will be on the blog each Sunday evening.  Make sure you complete everything listed for practice each day and stay in the same routine of regular practice.  Report your times for workouts (Tue, Fri) and your mileage each week via text or email. Strength-training to be completed will be sent to you. Report back date is Tuesday, January 2, 2018. If you have any questions or any interruptions in training due to injury or illness, make sure you contact your coaches.  And if you have any questions, make sure you ask!

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(for those off, cross-training is encouraged)

tuesday (on your own / TRACK WILL BE OPEN 9AM-12PM)

800j + mcmillan wu

+ 1600's on track (w= 4, m= 4-5) @ ~C(ritical) V(elocity) pace, r= 3' (400j)
(w800 - 4 x 600 @ CV pace, r= 4' + 2-3 x 200 fast striding, r= 200j)

+ strength & conditioning

wednesday (on your own)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills (if hurdles are available)

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (on your own)
800j + dynamic wu
+ 4 x 60m fast striding in spikes w/ walk back recovery + 1 x 200
OR 5 x 60-80m fast striding uphill w/ walk down recovery
+ light aerobic running
+ hip circuit

friday (on your own)

800j + mcmillan wu

+ mLD - 8 to 10 miles @ ~Tempo pace (75-80%)
+ w & mMD - 3 x 400 + 4 x 300 + 4 x 200 @ ~AnAe E pace
r= 1'30" / R= 4'

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies

exams on deck

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (6:00 AM)

800j + mcmillan wu

+ 9 x 600 on cinder loop @ ~AE Power, r= finish loop at ~65%

+ strength & conditioning

wednesday (10:00 AM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills in sand or arch strengthening exercises
+ general strength circuit

thursday (10:00 AM)

800j + dynamic wu & speed ladder
+ 3 x 30 starts + 4 x 100

+ light aerobic running
+ mini-hurdles or work on A March
+ 5 x light strides on grass
+ hip circuit

friday (3:00 PM)

800j + mcmillan wu

+ 1600's on track @ ~AT, r= 1' (w= 4 / m= 5-6)

+ strength & conditioning

saturday
no required activity; suggested activity:

aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running at river or mountain

+ cool-down exercises

+ recovery strategies in training room

action plan

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (6:00 AM)

800j + mcmillan wu

+ 6-8 x 800 @ ~CV pace, r= 400 @ ~65%

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills in sand or arch strengthening exercises
+ general strength circuit

thursday (3:30 PM)

800j + dynamic wu & speed ladder
+ 6 x 80m fast striding on Cherry St hill

+ light aerobic running
+ mini-hurdles or work on A March
+ 5 x fast grass strides in spikes
+ hip circuit

friday (6:30 AM)

800j + mcmillan wu

+ w & mMD: 10-12 x 300 @ ~AnAe E, r= 400 @ ~65%
+ mLD: 14,000m @ ~75% on park 2k lake loop

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at river or mountain

+ cool-down exercises

+ recovery strategies in training room

NCAA Nationals:
Communicate directly with coach regarding schedule